Shellshock Gumbo

Fitness Expert

Spicy seafood and wild rice make this okra veggie Gumbo fantastic - you would never guess it's a high protein, low fat, low carb meal.


  • 12 oz. frozen sliced okra
  • 12 oz low fat chicken broth
  • 4 oz. wild rice, rinsed
  • 12 oz mixed frozen or fresh veggies (sliced peppers, green beans, corn, diced carrotts, peas)
  • onions, diced
  • chick peas or black beans, rinsed
  • 8 oz. fresh ready to cook shrimp, scallops, crab, lobster chunks
  • 24 oz. stewed tomato
  • 1 tab crushed garlic
  • 1 tab chipotle pepper flakes - or to taste
  • sea salt
  • black pepper


  1. Combine all ingredients in large oven proof dish. Place in 400 deg oven, uncovered. After 30 minutes stir. Cook for another 15 minutes. Slow cooker option - Put on low and cook 6 hours.

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